Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

Mikko triangle progression Workout

10x
1min Assault bike
1min Row
1min Ski
2min rest
Take target calorie amount and keep it for each machine. 20/17 cal is great, 18/15 or 15/12 are options.
Front squat 6RM Strength

Front squat
AMRAP 16 Workout

AMRAP 16
9 Power Cleans 60/40kg
15 Handstand Pushups
21 Toes-to-bar
METCON Workout

For time:

10-8-6-4-2
deadlift@80/50kg
* 40 DU after each set

Target under 5min, Time cap 7min
30-20-10 reps for time Workout

Front-rack reverse lunges (42,5/60 kg)
Toes to bar
Calorie ergo

Scaled WOD
20-10-5 reps for time:
Front-rack reverse lunges
Hanging leg raises
Calorie ergo
Intervals Workout

4x
New round every 4th minute

Each for time
Run 200m
12 DB Hang Power Clean & Jerk
12 Wall Balls
STRENGTH (pull up) Strength

Weighted pull ups 5x3
– strict
– lepo 3min
– nouseva paino
5 rounds for time Workout

800-m run
50 air squats
30 AbMat sit-ups

Scaled WOD
3 rounds for time:
400-m run/500m row
20 air squats
15 AbMat sit-ups
1. Front Squat Strength

Heavy Set at Each:
5-4-3-2-1
Complete each set on the 3:00
back squat 6 RM Strength

back squat 6 RM

Need a training program?

Mikko triangle progression Workout

Front squat 6RM Strength

AMRAP 16 Workout

METCON Workout

30-20-10 reps for time Workout

Intervals Workout

STRENGTH (pull up) Strength

5 rounds for time Workout

1. Front Squat Strength

back squat 6 RM Strength